Want to live longer? Harvard says a veggie-packed diet is the key to good gut health

There is a good reason why health and wellness enthusiasts use the buzzword “gut health.” Your gut health is the key to everything, from tackling obesity to overcoming anxiety and boosting immunity. Fiber and fermented foods are the microbiome’s dream team. In a 2024 article published by Harvard Health, one of the most powerful things you can do for your body and brain is surprisingly simple: eat more vegetables. This is due to the fact that a plant-based, fiber-rich, and healthy diet provides food for the trillions of microbes in your gut, collectively referred to as the microbiome. These microbes, in turn, assist in regulating everything from weight to immunity to inflammation to mood.

Forget the trendy and buzzy wellness trends you find yourself scrolling through on Instagram. Start with your plate if you want to live longer and feel better. Let’s dissect it.

Want to live longer? Harvard says a veggie-packed diet is the key to good gut health

1. Here’s what you need to know about fibre

You could call it the humble nutrition hero. Fiber isn’t popular, it doesn’t get a lot of attention on Instagram, and you won’t see it at the top of a juice cleanse. However, this indigestible plant material quietly directs the body’s maintenance staff by removing cholesterol, stabilizing blood sugar, maintaining regular bowel movements, and, most importantly, triggering the “I’m full” response before the dessert menu arrives.

There are two kinds. Oats, beans, and apples are examples of soluble fiber, which turns into a gel when it dissolves. This gel holds LDL cholesterol and slows down the sugar rush. Insoluble fiber (whole-grain crusts, carrot sticks, nut skins) acts like dietary gravel, adding heft so waste moves briskly through your gut. You need both, every single day. Harvard recommends 14 grams of fiber per 1,000 calories consumed, adjusted based on your activity level.

High-fiber foods to include in your diet:

According to the Dietary Guidelines issued by the National Institute of Nutrition, Indian Council of Medical Research (ICMR), dietary fiber, particularly from green leafy vegetables, can stimulate bowel movements and may cause loose stools in infants if consumed in excess. Fruits and vegetables not only supply essential fiber but are also rich in phytonutrients, both of which play a critical role in overall health and disease prevention. Staple foods such as cereals and pulses, including wheat, jowar, bajra, ragi, maize, legumes, dals, and fenugreek seeds, are also excellent sources of dietary fiber and should form a regular part of a balanced diet.

2. Everything you need to know about fermented foods

Fermented foods are an ancient solution to gut chaos. From kimchi to kefir, these tangy, pungent staples are teeming with live bacteria (aka probiotics) that can help rebalance your microbiome, support digestion, and even dial down inflammation. Fermentation is a natural preservation process where sugars and starches are broken down by bacteria or yeast. The result of this is that foods that are not only more digestible, but also rich in flavor and gut-friendly microbes. Think of them as tiny health workers showing up for your digestive system.

If you’re wondering how often you should include it in your diet, Harvard says there’s no official daily dose for probiotics, but the general rule is simple: eat fermented foods regularly and often. Aim to include small amounts daily.

Fermented foods to include in your diet:

Fermented foods come in a variety of tastes and textures, thanks to the specific bacteria involved in the process, either naturally occurring or intentionally added. Yogurt is the poster child, according to Harvard (look for “live and active cultures” on the label), but if you don’t like dairy, there are other options like kimchi, sauerkraut, kombucha, pickles, and more. Indian staples like idli and dosa also fall into this category.

Probiotics are also sold as supplements, often marketed as cure-alls for gut health. But unlike food, these pills aren’t regulated, so what’s on the label isn’t always what’s in the bottle, and benefits aren’t guaranteed, as Harvard points out. Whole, fermented foods remain the safer, tastier bet.